04 12 19

WU:
Row 400m/300m
30 OHS (bar)
Row 400m/300m

P

A. Power Snatch: 5×5

B. 3RFT [C20]:
30 WB
25/20 Cal Row
20 V-ups or GHDSU

F

A. Box Step ups or Jumps
OTM [12]: 6 reps

B. 3RFT [C20]:
30 Air Squats
25/20 Cal Row
20 Abmat Situps

Extra

Athlete’s choice based on training priority:

Gymnastics:
C. q(2:00) x 6 [12]: 50′ HS Walk

Build:
C1. Bench Press: 4×10, 1 ME set
C2. Lat Pull Downs, 3×10
C3. RDL: 3×10

L45: A, B